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Upper Body & Posterior Chain Focus

Perfect timing for an upper body workout since your chest, quads, and abs need recovery from recent training. We'll target your shoulders, back, and hamstrings which are all ready to train, creating a balanced session that complements your recent lower body work.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Cat-Cow Stretch

1 set × 60s

2

Hip Circle

1 set × 10 reps

3

Wrist Flexibility Stretch

1 set × 30s

Main Workout

Shoulder Development

1

Overhead Press - Barbell

1 set × 4×8 reps

Back & Bicep Superset

3 circuits
1

Row (Bent-Over) - Barbell

1 set × 10 reps

2

Bicep Curl - Dumbbell

1 set × 12 reps

Posterior Chain Circuit

3 circuits
1

Deadlift (Romanian)

1 set × 12 reps

2

Deadlift (Single-Leg Romanian)

1 set × 8 reps

3

Lateral Raise - Dumbbell

1 set × 15 reps

Cool Down

1

Lat Stretch (Side-Lying)

1 set × 30s

2

Chest/Shoulder Stretch (Partner-Assisted)

1 set × 30s

3

Hamstring Stretch (90/90)

1 set × 45s

4

Spinal Twist

1 set × 30s